WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for…
Strength/Skill Every 1 min for 12 mins do: 2 Squat Cleans, start at 60% 1RM and up to max for the complex 1 Push Press (not a jerk) Take time and set up for both reps (no touch and go) Drop weight in event of any misses and press outs are considered misses. Then 3…
Strength Wendler Bench Press Cycle Week 1 Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1 x AMRAP at 85% 1RM Then 5 Rounds for time of the following:: 5 Handstand Push-ups 10 Wall Balls, 20/14 lbs 12/10 foot targets please. (Use a smaller ball if not hitting the…
Strength/Skill Every 2 Minutes for 12 Minutes 2 Power Snatch work up to 85% Take time and set up for both reps (no touch and go) Drop weight in event of any misses and press outs are considered misses. Then Isabel 30 Snatches 135/95lbs Buyout Snatch Balance from rack or blocks 4 x 3 up…
Strength Wendler Squat Cycle Week 1 Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1 x AMRAP at 85% 1RM* *This isn’t a set of 5. The magic of the Wendler cycles lie in making the last set as many reps as possible. In the past I’ve watched too…
Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups Perform workout in teams of 2. When partner A breaks the set partner B picks up. Buyout Back Squat 3 x 8* * Wendler Squat Cycles…
WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. Notes This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for…
Strength Squat 5 x 5 Heavy but not too heavy 16.5 is tomorrow Then Complete as many rounds as possible in 10 mins of: 30 Deadlifts, 95/65 lbs 30 Burpee (Bar Facing)s 20 Deadlifts, 95/65 lbs 20 Burpee (Bar Facing)s 10 Deadlifts, 95/65 lbs 10 Burpee (Bar Facing)s Run until 10 minutes are up Buyout…
Strength/Skill
Every 2 Minutes for 10 Minutes
3 touch and go snatch. Work to a 3 rep max. Power snatch ok but not with pressouts
Then
5 rounds of:
8 Thrusters 115/75#
4 Muscle-Ups
400 Meter Run
Rest 1:00 after each round
Buyout
5 x 5 Strict pullups. Add weight and work to 5 rep max
Strength/Skill Every 30 Seconds for 7 Minutes 1 Squat Snatch. Start at 80% add weight up to 90% but drop weight after any miss. Press outs are considered misses. Then 3 OHS 115/75# 7 Box Jump Overs 24/20″ 6 OHS 115/75# 7 Box Jump Overs 24/20″ 9 OHS 115/75# 7 Box Jump Overs 24/20″ 12…
